6.10.18

WOD
Stop, Drop, & Roll (Time)
Teams of 3
For Time (30 Minute Cap):
1200 Meter Dball Run 35/15
140/100 Calorie Assault Bike
100 Hang Power Cleans 50/35
80 Thrusters
60 Squat Cleans

Sc1:
1000 Meter Dball Run 15/12
130/90 Calorie Assault Bike
1000 Hang Power Cleans 45/30
80 Thrusters
60 Squat Cleans

Sc2:
eins og sc1 nema léttari stöng 40/25

FIT

WOD WARM UP
## :45 Seconds
Active Spidermans
Front Rack Stretch

Active Samson + Air Squat at Top
Wrist Stretch

Push-up to Down Dog
Child’s Pose

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

### Hang Power Clean Movement Prep
10 Second Receiving Position Hold
3 High Hang Power Cleans
3 Hang Power Cleans

### Thruster Movement Prep
5 Pausing Front Squats
– – – – – – – – – – – – – – – – – – –
5 Push Presses
– – – – – – – – – – – – – – – – – – –
5 Thrusters

### Squat Clean Movement Prep
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans
– – – – – – – – – – – – – – – – – – –
Build to Workout Weight

## 1 Round
100 Meter Run
6 Calorie Bike*
6 Hang Power Cleans*
6 Thrusters*
6 Squat Cleans*

*2 reps per teammate*

CategoryWOD